Spinach and Feta Quiche with Cauliflower Crust

Why You’ll Love This Recipe

This Spinach and Feta Quiche is a perfect combination of creamy, savory filling and a light, crispy cauliflower crust. The cauliflower crust provides a unique, gluten-free alternative to traditional quiche crusts, and it pairs wonderfully with the spinach and feta. With minimal carbs and packed with protein and nutrients from the spinach, eggs, and cheese, this quiche is both satisfying and nutritious. It’s also versatile—you can customize the filling by adding other vegetables or protein sources like mushrooms, chicken, or bacon.

Ingredients

For the cauliflower crust:

  • 1 medium cauliflower head, cut into florets

  • 1/2 cup shredded mozzarella cheese

  • 1/4 cup grated Parmesan cheese

  • 1 large egg

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon onion powder

  • Salt and pepper to taste

For the quiche filling:

  • 1 tablespoon olive oil

  • 1 small onion, chopped

  • 2 cups fresh spinach, chopped (or use frozen spinach, thawed and drained)

  • 1/2 cup crumbled feta cheese

  • 1 cup heavy cream or half-and-half

  • 4 large eggs

  • Salt and pepper to taste

  • 1/4 teaspoon dried oregano (optional)

  • 1/4 teaspoon nutmeg (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

For the cauliflower crust:

  1. Preheat the oven: Preheat your oven to 400°F (200°C). Line a 9-inch pie or tart dish with parchment paper or lightly grease it with cooking spray.

  2. Prepare the cauliflower: Place the cauliflower florets in a food processor and pulse until they resemble rice-sized grains. Alternatively, you can grate the cauliflower with a box grater.

  3. Cook the cauliflower: Transfer the cauliflower “rice” to a microwave-safe bowl and microwave for 4-5 minutes, or until soft. Let it cool slightly.

  4. Form the crust: After the cauliflower has cooled, transfer it to a clean kitchen towel or cheesecloth and squeeze out excess moisture. In a bowl, combine the cauliflower with mozzarella cheese, Parmesan cheese, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.

  5. Bake the crust: Press the cauliflower mixture into the prepared pie dish, forming an even layer across the bottom and sides. Bake in the preheated oven for 15-20 minutes, or until the crust is golden brown and firm. Remove from the oven and set aside to cool slightly.

For the quiche filling:

  1. Sauté the vegetables: In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until soft and translucent. Add the spinach and cook for an additional 2-3 minutes until wilted. Remove from heat and set aside to cool.

  2. Prepare the egg mixture: In a bowl, whisk together the eggs, heavy cream (or half-and-half), salt, pepper, oregano, and nutmeg until well combined.

  3. Assemble the quiche: Once the crust has cooled slightly, spread the sautéed spinach and onion mixture evenly over the cauliflower crust. Sprinkle the crumbled feta cheese on top, and then pour the egg mixture over everything.

  4. Bake the quiche: Bake the quiche in the preheated oven at 375°F (190°C) for 25-30 minutes, or until the eggs are set and the top is lightly golden. You can test doneness by inserting a toothpick or knife into the center—it should come out clean.

  5. Serve: Let the quiche cool for a few minutes before slicing. Serve warm or at room temperature. Enjoy!

Servings and Timing

  • Servings: 6-8

  • Preparation Time: 15 minutes

  • Cooking Time: 45 minutes

  • Total Time: 1 hour

Variations

  • Add bacon or sausage: For extra flavor and protein, add cooked bacon, sausage, or chicken to the quiche filling.

  • Other vegetables: You can substitute the spinach with other veggies like mushrooms, zucchini, or bell peppers for a different flavor profile.

  • Dairy-Free Version: Use a dairy-free cheese and non-dairy milk (like almond milk or coconut milk) for a dairy-free quiche.

  • Herbs and spices: Add fresh herbs like basil, parsley, or thyme to enhance the flavor of the filling.

Storage/Reheating

  • Storage: Store leftover quiche in an airtight container in the refrigerator for up to 3 days.

  • Freezing: This quiche can be frozen for up to 1 month. To reheat, thaw it overnight in the fridge and bake at 350°F (175°C) for 10-15 minutes, or until heated through.

  • Reheating: Reheat individual slices in the microwave for 30-45 seconds or in the oven at 350°F (175°C) for 10 minutes.

FAQs

1. Can I use frozen spinach instead of fresh?

Yes, you can use frozen spinach, but make sure to thaw and drain it thoroughly to remove excess moisture before adding it to the filling.

2. Can I use a store-bought crust?

Yes, if you prefer a traditional crust, you can use a store-bought pie crust. However, the cauliflower crust provides a gluten-free and low-carb option.

3. Can I make the quiche ahead of time?

Yes, you can prepare the quiche the day before and refrigerate it. When ready to serve, simply reheat in the oven until warmed through.

4. Can I substitute the eggs for something else?

If you’re looking for an egg-free version, you can try using a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water) or a commercial egg replacer. The texture will be different but still delicious.

5. Can I make this quiche without cheese?

Yes, you can omit the cheese for a dairy-free version or use a non-dairy cheese alternative for a similar flavor and texture.

6. How do I make sure the cauliflower crust holds together?

Be sure to squeeze out as much moisture as possible from the cauliflower after microwaving it. This step is key to creating a firm and crispy crust.

7. Can I add more protein to the filling?

Yes, you can add cooked chicken, turkey, or even ham to the filling for extra protein and flavor.

8. Can I use a different type of cheese?

Yes, you can use other cheeses such as cheddar, goat cheese, or mozzarella. Just be sure to choose a cheese that melts well and complements the spinach.

9. How can I make the quiche spicier?

To add a bit of heat, you can mix in some chopped jalapeños or red pepper flakes to the filling, or sprinkle some hot sauce over the top before serving.

10. Can I make this quiche in a muffin tin?

Yes, you can make individual quiches in a muffin tin. Just press the cauliflower crust mixture into each muffin cup and follow the rest of the instructions. Bake for about 20-25 minutes, or until the quiches are set.

Conclusion

This Spinach and Feta Quiche with Cauliflower Crust is a light, healthy, and flavorful twist on the classic quiche. The cauliflower crust is a delicious and low-carb alternative to traditional pastry crusts, and the creamy spinach and feta filling adds savory richness to each bite. Perfect for brunch, a light dinner, or a meal prep option, this quiche is easy to make, full of nutrients, and absolutely delicious! Whether you’re looking for a gluten-free or low-carb option, or just a tasty, comforting dish, this quiche is sure to be a hit!

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Spinach and Feta Quiche with Cauliflower Crust

Spinach and Feta Quiche with Cauliflower Crust

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  • Author: Ava
  • Total Time: 1 hour
  • Yield: 6-8 servings
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Description

This Spinach and Feta Quiche with Cauliflower Crust is a delicious, gluten-free twist on the classic quiche. The cauliflower crust provides a healthy, low-carb alternative to traditional pie crusts, offering a crunchy and flavorful base for a creamy, savory filling of spinach, feta, and eggs. Whether you’re looking for a lighter breakfast, brunch option, or a savory dinner, this quiche is sure to impress with its fresh, vibrant flavors and nutritious ingredients.

Ingredients

  1. For the cauliflower crust:
    1 medium cauliflower head, cut into florets

    1/2 cup shredded mozzarella cheese

    1/4 cup grated Parmesan cheese

    1 large egg

    1/4 teaspoon garlic powder

    1/4 teaspoon onion powder

    Salt and pepper to taste

    For the quiche filling:
    1 tablespoon olive oil

    1 small onion, chopped

    2 cups fresh spinach, chopped (or use frozen spinach, thawed and drained)

    1/2 cup crumbled feta cheese

    1 cup heavy cream or half-and-half

    4 large eggs

    Salt and pepper to taste

    1/4 teaspoon dried oregano (optional)

    1/4 teaspoon nutmeg (optional)


Instructions

For the cauliflower crust:
Preheat the oven to 400°F (200°C). Line a 9-inch pie or tart dish with parchment paper or lightly grease it with cooking spray.

  1. Prepare the cauliflower: Place the cauliflower florets in a food processor and pulse until they resemble rice-sized grains. Alternatively, grate the cauliflower with a box grater.
  2. Cook the cauliflower: Transfer the cauliflower “rice” to a microwave-safe bowl and microwave for 4-5 minutes, or until soft. Let it cool slightly.
  3. Form the crust: After cooling, transfer the cauliflower to a clean kitchen towel or cheesecloth and squeeze out excess moisture. In a bowl, combine the cauliflower with mozzarella cheese, Parmesan cheese, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.
  4. Bake the crust: Press the cauliflower mixture into the prepared pie dish, forming an even layer. Bake for 15-20 minutes, or until golden brown. Set aside to cool slightly.
  5. For the quiche filling:
    Sauté the vegetables: In a skillet, heat olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft. Add spinach and cook for 2-3 minutes until wilted. Remove from heat and set aside to cool.
  6. Prepare the egg mixture: In a bowl, whisk together eggs, heavy cream, salt, pepper, oregano, and nutmeg until combined.
  7. Assemble the quiche: Once the crust has cooled, spread the sautéed spinach and onion mixture over the crust. Sprinkle with feta cheese and pour the egg mixture over the top.
  8. Bake the quiche: Bake in the preheated oven at 375°F (190°C) for 25-30 minutes, or until eggs are set and the top is lightly golden. Test doneness with a toothpick or knife—it should come out clean.
  9. Serve: Let the quiche cool for a few minutes before slicing. Serve warm or at room temperature. Enjoy!

Notes

  1. If using frozen spinach, make sure to thaw and drain it well to remove excess moisture.
  2. For extra flavor, add bacon, sausage, or mushrooms to the filling.
  3. This quiche can be made in advance and stored in the refrigerator for up to 3 days.
  4. If you’d like a crustless option, simply skip the cauliflower crust and bake the filling in a greased pie dish.
  5. The quiche can be frozen for up to 1 month. Thaw overnight in the fridge and reheat in the oven to serve.
  • Prep Time: 15 minutes
  • Cook Time: undefined
  • Category: Brunch, Dinner
  • Method: Baking
  • Cuisine: Gluten-Free, Low-Carb

Nutrition

  • Serving Size: 1 slice
  • Calories: 230
  • Sugar: 3g
  • Sodium: 400mg
  • Fat: 18g
  • Saturated Fat: 7g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Protein: 12g
  • Cholesterol: 145mg
Ava

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